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Happy Stretching!

Training Program

Here is your full workout as an overview. This overview includes name, reps, short cue  and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! Also if you’d rather go through your program offline, download the pdf version here.  Looking for your Dashboard? Find it here.

Warm-Up

If not warmed up already, do 6-8 minutes of light cardio vascular activity e.g. jump rope, jogging, to get a light sweat on.

Pancake

DemoExerciseReps/SetsHow to/Cues
One Legged Hamstring Bridge1set, 8 reps each leg
One Legged Good Morning1set, 7reps each side
Knee Extensions on Back1set, 10reps each leg
One sided sitting pancake stretch1set, 40sec each side
Runners Stretch with foot elevated on yoga block2sets, 45sec each legFocus on keeping your front leg nicely engaged and locked and your back elongated
90° Straddle Stretch1set, 40secKnees engaged!
45° Pancake Stretch1set, 30sec plus 10reps of pulsesWhen starting your pancake grab your feet from the top over your toes with bent knees. Extend the knees and keep your back straight
Runners stretch with parallel leg Runners stretch slides 1. Runners stretch with parallel leg | 2. Runners stretch slides1. 40sec | 2. 10repsKeep your back elongated and knees locked and engaged
45° Pancake with 1 foot elevated on yoga block + feet flexed1set, 40sec each legKeep your back elongated and knees locked and engaged
Sitting one Legged Pike Stretch1set, 10reps each legKeep spine long and as straight as possible. Try to not move your upper body. Pull your leg as close as it is possible and then straighten it without changing the position of your quad or upper body.
Walking downward dog with elevated toes5reps each sideButt to ceiling.
Runners stretch lifts8reps each sideKeep back straight and try to not change position of your upper body while lifting the leg. This should be hard!
Hip Flexor conditioning20sec hold + 10 pulsesStanding in parallel holding on to the wall or a chair lift your leg to parallel with a fully locked knee and pointed foot.
V Up Combi with elastic10repsRight, left, both, both = 1

You made it!

You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy! 

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